After an intense training session you need some protein in your body to KICKSTART the anabolic process.

Remember, the workout itself is a catabolic activity i.e. it breaks muscle tissue down.

So to get out of that catabolic state and into an anabolic one as quickly as possible, we need protein.

Liquid protein works best as it is absorbed into the body quickest, and whey is also best because it’s the highest quality protein on the planet (as I discussed in The Top 5 Protein Sources for Building Muscle).

But how much post-workout protein do you really need?

My standard answer is 40g protein. Without seeing someone in person or knowing anything about them, that’s my usual recommendation. I know when I do this I may be overestimating for some people, but it’s better to be safe than sorry. I’d rather give them a few extra grams than too few to ensure that they build all the muscle they can.

However, the formula I created to more accurately work this out goes as follows…

— Body weight divided by 4.5 —


So a 180lb guy will take 40g protein (180/4.5 = 40).

A person at 120lbs only needs 27g, and someone at 220 will take 49g.

PLEASE NOTE: This does NOT mean 40g of whey powder, since no whey is 100% protein. A whey protein concentrate is usually around 80% protein. So to get 40g protein you need to be putting 50g of powder into your cup. And whey protein isolate at around 90% protein will require ~45g whey.

By the way, it’s not set in stone that you start consuming this shake once the workout has completed. You could start small sips half-way through your session to get some of that much-needed protein into your system.

Remember whey in water will absorb into your system at the rate of around 10g per hour, so 40g whey protein will last you around 4 hours (max).

The best thing you can do next is consume a meal within 3 hours of the training finishing and I’ve already created the best post-workout meal for you here.

By the way, click here if you need to know the total amount of protein you need per day to build maximum muscle.

And no you don’t need to be dumping sugar/dextrose into that post-workout shake. I’ve outlined the scientific reasons behind this in this article. Post-workout carbs don’t increase protein synthesis, they don’t stop muscle breakdown, and worst of all, it’ll stop your body burning fat (fat oxidation) for energy by using the carbs instead.

So immediately after those intense THT workouts, take ~40g protein (about 50g whey by weight) along with 5g creatine monohydrate.

Download the free THT workout here…

Here are the proteins I recommend:

In the USA get Optimum Nutrition Whey. In Europe get Impact Whey from MyProtein.

And I recommend this Creatine: In America, get this quality, cheap creatine here. And in Europe, you can get a fantastic (and cheap) creatine here.

NOTE: It makes no difference if you’re cutting or bulking. This is all the protein your body needs and can use in this period. No extra (or no less) is needed.

Got any questions? Talk to me below…

Train With Intensity!


You'll love your fast gains on THT!

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You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)